Boost Your Brain Through Your Gut

Healthy Gut, Healthy Brain

MEET YOUR SECOND BRAIN

Understanding just how closely the gut and the brain are related is essential.

Think of the last time you felt sick to your stomach because you were anxious, scared, or over-the-moon elated. Scientists are learning that this intimate relationship between the gut and the brain is bidirectional: Just as your brain can send butterflies to your stomach, your gut can relay its state of calm or alarm to the brain.

 

The vagus nerve, the longest of 12 cranial nerves, is the primary channel between millions of nerve cells in our intestinal nervous system (sometimes called the enteric nervous system) and our central nervous system, which comprises the brain and spinal cord. “Vagus” is Latin for “wanderer,” an apt name for this nerve that runs outside the brain and through the digestive system. The vagus extends from the brain stem to the abdomen, directing many bodily processes that don’t require thought, like heart rate and digestion.

 

At the same time, the bacteria in the gut directly affect the function of the cells along the vagus nerve. And some of the gut’s nerve cells and microbes release neurotransmitters that speak to the brain in its own language.

 

The neurons in the gut are so innumerable that many scientists are now calling them the “second brain.” This second brain not only regulates muscle function, immune cells, and hormones, but also manufactures an estimated 80 to 90 percent of serotonin (the “feel-good” neurotransmitter).

This means the gut’s brain makes more serotonin — the master happiness molecule — than the brain in your head. Many neurologists and psychiatrists are now realizing that this may be one reason antidepressants are often less effective in treating depression than proper dietary changes.

 

FOOD MATTERS

Perhaps the most significant factor related to the health of the microbiome — and thus, the brain — is the food we eat. It is also the greatest challenge to the microbiome and brain. Food matters enormously, trumping other factors in our lives that we may not be entirely able to control.

 

5 WAYS TO BOOST YOUR BRAIN THROUGH YOUR GUT

I am frequently asked how long it takes to rehabilitate a dysfunctional or underperforming microbiome.  Research shows that significant changes in the array of gut bacteria can take place in as little as six days after instituting a new dietary protocol, like the one I present in my book (the highlights of which I’m sharing here). But everyone is different; your Brain Maker rehab will depend on the current state of your gut and how quickly you commit to making changes.

 

1. EAT FOODS RICH IN PROBIOTICS

Probiotics are live bacteria and yeast that support good digestive health. Long before probiotics became available in supplement form, the health benefits of fermented, probiotic-rich foods like kimchi, sauerkraut, and yogurt were well recognized. The Chinese were fermenting -cabbage 6,000 years ago.

 

2. GO LOWER-CARB; EMBRACE HIGH-QUALITY FATS

A diet that keeps your blood sugar balanced keeps your gut bacteria balanced. A diet high in rich sources of fiber from whole vegetables and fruits feeds good gut bacteria and produces the right balance of short-chain fatty acids to keep the intestinal lining in check. A diet that’s intrinsically anti-inflammatory is good for the brain.

Diets high in sugar and low in fiber fuel unwanted bacteria and increase the chances of intestinal permeability, mitochondrial damage, a compromised immune system, and widespread inflammation that can reach the brain. It’s a vicious cycle; all of these further disrupt our protective microbial balance.

 

3. ENJOY CHOCOLATE, COFFEE, WINE, AND TEA

You can rejoice in the fact that, as far as your brain’s health is concerned, you can embrace chocolate, coffee, and wine in moderation, and tea to your heart’s desire.

Research abounds concerning dark chocolate’s benefits. In one study, Italian researchers demonstrated that in elderly individuals suffering mild cognitive impairment, those who consumed the highest level of flavonols (one category of polyphenols) from cocoa and chocolate showed heightened cognitive function.  On that note, Spanish researchers have found that LPS levels, a marker for both inflammation and intestinal permeability, were dramatically reduced in individuals who consumed red wine in moderation (one to two glasses per day).

 

4. CONSUME FOODS RICH IN PREBIOTICS

Prebiotics are food-borne fuel for the beneficial bacteria that live in the gut, and they occur naturally in raw garlic, cooked and raw onions, leeks, chicory, Jerusalem artichokes, and jicama. Estimates suggest that for every 100 grams of prebiotic carbohydrates we consume, a full 30 grams of good gut bacteria are produced.  Prebiotics have many additional benefits, including the ability to reduce inflammation in inflammatory-bowel disorders, enhance mineral absorption, and promote a sense of satiety. Animals given prebiotics produce less ghrelin, the hormone that signals the brain that it’s time to eat.

 

5. DRINK FILTERED WATER

Consuming plenty of water is important to intestinal health, but it’s critical that the water doesn’t contain gut-busting chemicals like chlorine. Environmental toxins can disrupt the microbiome and disturb brain physiology.  I recommend using a household water filter. There are a variety of home water-treatment technologies available, from simple filtration pitchers to under-sink units with a separate spigot. Make sure the filter you buy removes chlorine as well as other contaminants, and be sure to maintain and change it regularly.

Finally, ditch plastic water bottles and choose reusable bottles made from stainless steel or glass instead.

 

 

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Being Too Nice Can Bring You To Depression

By Elzbieta Pettingill
Guest Writer for Wake Up World




There is such a thing as being too nice, too giving and too caring. To overcome depression you must stop the habit of bending over to gain people’s approval. I know, it’s easier said than done. But no one said it’d be easy.

 

Those who are affected by depression tend to be people-pleasers. And yet, ironically, quite often their actions are viewed by others as selfish and self-centered. For over three decades I believed in that crap myself. I believed I was selfish and self-involved. I was convinced I had nothing to offer. I also thought that it didn’t matter what I thought. That my opinion was less important than anyone else’s. It seemed as if I was always living someone else’s life.

 

Finally, after two major brain seizures caused by a suicide attempt, I stopped living someone else’s life and looked deep within…

 

Someone Else’s Life

I was the child who was “too young to understand things” and therefore to make decisions. My life was run by the grown ups, who weren’t able to see the serious damage caused by the primitive belief such as; “children should be seen but not heard.” Then later, I became an young adult, clinging to any guy who’d find anything whatsoever appealing in me. At that time my looks seemed to have the only value in the eyes of others.

 

I wasn’t myself. I wasn’t who I am. I was a “slave” to anyone who was willing to have me in their life. The fear of rejection always steered my thoughts into the direction that led others to benefit from it more than I did.

 

How tiring was that!? How exhausting it is having to constantly put others before your own self! And how little reward you get at the end of it…

 

All this, so you can keep deluding yourself that someone cares about you, at least enough to stick around. For a while, at least… ’til they get tired of it.

 

Then what do you do when the inevitable happens and when they leave? You blame yourself, of course. Consciously, or subconsciously, your already low self-esteem gets reinforced. It spirals downward in a lightening speed and you get even more depressed, thinking that there is no tomorrow for you…

 

Well, there is. And it’s a bright one, too!

 

You’ve heard the phrase: “You teach people how to treat you” but you’ve ignored it so far. Maybe because when you did try to stand up for yourself it always seemed to have backfired. You might even had finally snapped and told others to f--- off, which they deserved to hear, only to find yourself being labeled as too aggressive and not “lady-like.”

 

Well dear, who the f--- gives a damn? Who cares what others think and, or say? Let me just remind you – it shouldn’t be you. There is only one person in this entire world whose opinion should matter to you, and that is YOU and you ONLY.

 

There is only one person in this entire Universe that needs your pleasing, and that person is you.

There is only one person who needs your caring the most, and yes, you’ve guessed it – it’s you again.

 

 

Just remember this: if you care too much – others will care too little… If you remain too available – others will always remain too busy for you. Without even being apologetic about it, people will always make you wait for them, making you feel as if your time is not nearly as valuable as theirs. You get the picture…

 

You will encounter resistance from those around you when you start making those long-overdue changes, but that’s OK. Have fun with it. See that sense of amusement on their faces and that sense of disbelief… Stare back at them without blinking.

 

Be prepared to deal with the consequences of having the courage to do what’s right for you. In your mind let go of the fear of not having that job in case your boss decides to fire you. Maybe it means it’s time to do something else for a living.

 

Be ready to let go of your significant other if s/he continues to refuse to treat you in a new, more loving and respectful way.

 

Make yourself OK with being alone for now. Make yourself comfortable with being with… YOU. Get to know yourself. Find out exactly what your needs and desires are and then become unstoppable in fulfilling them! Be selfish. You’ve been accused of it so many times before, now it’s time for you to show others (and yourself) how selfish you can really be! Show them that you mean business…

 

 Renounce the guilt. Let go of it. Completely. It’s time to release it.

 

Be your number one. Be bold. Be spontaneous. Learn to be yourself in every situation and around everyone.

 

This is how you start to love yourself…

 

 

 

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Best Yoga Poses for Stress Relief

Instead of reaching out for antidepressant pills, bring out your yoga mat and try these poses the next time you feel low and depressed and see your mood perk up instantly.

 

Child Pose (Balasana)

The child pose or balasana is undoubtedly the most relaxing yoga pose that helps in calming the mind and rejuvenating the body with energy. It is also an effective yoga pose for relieving lower back pain, hip strain and shoulder and neck stiffness. It has a healing and restorative power that helps in providing mental and emotional relief. Sit on the yoga mat kneeling while bringing your knees together and resting your buttocks on your feet. Now, slowly lower your torso over your thighs exhaling so that your forehead touches the mat and your hand rest on the floor. Hold the position for  30 seconds to 1 minutes breathing regularly and come back to the starting position. This makes one repetition. Repeat it 3 to 4 times.

 

Standing Forward Bend (Uttanasana)

The standing forward bend is the ideal yoga pose to reduce stress. It helps in preserving proper functioning of the nervous system by improving blood supply throughout the body. It also helps in stretching and relaxing the spine and increasing flexibility. It tones the abdominal muscles and organs, and is the perfect yoga pose for weight loss. Stand with your feet closed and arms resting on the side. Raise your hand above your head while inhaling and bend your torso forward while exhaling. Touch the ground with both your hands, keeping your legs straight. Hold the pose for 30 seconds with normal breathing rhythm. Come back to the starting position. This makes 1 repetition. Repeat it 5 to 10 times.

 

Down Dog (Adho Mukha Savasana)

The down dog or the downward facing dog pose is an amazing stress-relieving yoga pose that helps in waking up the senses and reduces fatigue and tiredness. It helps in improving bone density and preventing bone diseases such as osteoporosis in women. It rejuvenates the body by improving blood circulation, and this yoga pose can also help in relieving neck pain by reducing stiffness of the upper body. Get down on your knees and hands so that your back remains straight and parallel with the floor. Now, push up your hips by straightening the knees and elbows so that your body forms an inverted V shape, Hold the pose for 30 seconds to 1 minute while breathing normally. Return to the starting position exhaling slowly. This makes 1 repetition. Repeat it 5 to 6 times.

 

Bridge Pose (Setu Bandha Sarvangasana)

The bridge pose (Setu Bandha Sarvangasana) is the best yoga pose for stress and anxiety. It helps in stretching the muscles of the back and the leg and is an effective exercise for toning the thighs and hips. In addition, it also helps in controlling high blood pressure and reduces backaches, headaches, sleep disorders and fatigue. Lie flat on the yoga mat and bend your knees to rest your feet close to the buttocks. Your feet should be placed hip width apart. Now, lift your hips upward by pressing the arms on the floor and lift your breastbone as well while keeping your head fixed facing to the ceiling. Remain in the position for 30 seconds to 1 minute and come back to the starting position. This makes 1 repetition. Repeat it 5 to 6 times.

 

Extended Triangle Pose (Utthita Trikonasana)

The extended triangle pose is the ideal yoga pose for stress management that helps in full-body stretching. It helps in increasing flexibility, improving digestion and relieves the problems of anxiety, depression and fatigue. It addition, it also increases bone density and reduces the risk of developing osteoporosis. It also helps in toning the oblique muscles and is  effective to reduce fat. Stand straight with your feet approximately 4 feet apart, raise your arms on both sides and keep them parallel to the floor,. Now turn your right foot out by 90 degrees and bend your torso to the right side while exhaling, and hold your right calf with your right hand while pointing your face and left hand towards the ceiling. Hold the position for 30 seconds and come back to the starting position while inhaling. This is 1 repetition. Now repeat the entire movement on the left side. Repeat it 5 to 6 times on both sides.

 

Cat Pose (Marjaryasana)

The cat pose is the best pose for stress relief that helps in stretching the spine and toning the muscles and organs of the abdomen. It helps in improving overall health by relieving digestive problems and is also one of the most effective yoga poses to relieve PMS. Get on all fours with your wrists directly under your shoulders and your knees directly under your hips. Now, exhale and pull your spine inward to form a curve pointing towards the ceiling. Bend your head toward the floor, but make sure your chin should not touch the breast. Hold the pose for 30 seconds and come back to the starting position. In most cases, the cat pose is combined with cow pose which you can do by inhaling and dropping your belly towards the mat while pointing your head upward. These 2 poses are to be repeated 5 to 6 times holding each pose for 30 seconds alternatively.

 

Extended Puppy Pose (Uttana Shishosana)

The extended puppy pose is one of the most simple yoga exercises that helps in relaxing the body by stretching the spine and shoulder, thus reducing stiffness. It is useful for correcting body posture, increasing flexibility and rejuvenating the mind and the body. This pose helps in toning the hips and back and is one of the best yoga poses to lose weight after pregnancy. Begin on all fours and slowly lower your chest towards the floor by sliding your arms forward but make sure that your elbows don’t touch the ground. Drop your head so that it touches the floor. Keep your neck relaxed and hold the pose for 30 seconds to 1 minute while breathing normally. Now, come back to the starting position while exhaling. This makes one repetition. Repeat it 5 to 6 times.

 

Corpse Pose (Savasana)

Last but not the least comes the corpse pose or Savasana, the ultimate yoga pose for stress relief. No yoga session is complete without the corpse pose which is the most calming and relaxing of all poses. It transports the body to a state of deep rest and relaxation. This yoga pose helps in promoting sleep, lowering high blood pressure and calming the nervous system. Lie down on the yoga mat with any cushion or pillow for support. Keep your feet slightly apart and relax your knees and toes. Place your arms on the side of your body, your palms open and facing the ceiling. Close your eyes and breathe slowly and deeply to relax your body and mind. Stay in this posture for 10 minutes and end your yoga session in a relaxed and rejuvenated way.



Beat work stress and anxiety effectively with these relaxing and healing yoga poses and enjoy a happy and cheerful life with family and friends.


Article c/o www.thefitindian.com

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Treat Your Body Like A Temple

The body is really a tool and our chance at spiritual growth. With it, we are able to develop the mind and nourish the soul so that we can evolve as spiritual beings. And as we’ve been born into a human body, we’ve been gifted the opportunity to experience the joys of life, and even each other.

 

We should treat our bodies as temples, remembering that they’re not forms to be abused, but houses for something much more sacred and everlasting. We must keep our individual temples clean. We have to be careful what we put inside of the temple, and we have to give the temple love and attention when it needs repair work.
 

Yoga, mindful fitness, conscious nutrition and meditation are great gifts we can give ourselves! Your beautiful essence deserves a healthy and efficient vessel to shine through. 

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